Gluten Free Fitness

Celiac disease

Health Implications of Gluten

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Health Implications of Gluten

Awareness of Gluten Sensitivity and Gluten Intolerance are two sensitive and cogent issues we need to discuss at large. Not only that, we need to create awareness for these problems and take them seriously. Many are not even aware of the health implications of gluten that can be caused due to sensitivity and intolerance. But before we go any further, let us take a look at the differences between gluten intolerance and gluten sensitivity.

Celiac disease (gluten sensitivity) is an autoimmune circumstance in which the immune system mistakes materials found in internal gluten as a threat to the body and attacks them. This can damage the surface of the small gut and stop the body absorbing vitamins well in addition to inflicting diarrhea, belly ache and fatigue. Based on this definition, one begins to wonder and ponder on the difference between gluten sensitivity and gluten intolerance. Truth be told, the line can be a blur one but I will try and explain it here.

A gluten intolerance isn’t always as extreme as celiac ailment (gluten sensitivity) but can be dangerous and feature many unsightly side effects. Wheat is located in glutinous foods inclusive of bread, pastries and cereals and may motive painful infection within the gut and the joints of those with the intolerance. This will result in ulcerative colitis, a persistent condition of the colon that causes intense belly ache and diarrhea, acid reflux disorder as well as inflicting autoimmune issues consisting of rheumatoid arthritis.

There are certainly different kinds of gluten allergic reactions, and each has its very own set of signs and symptoms. Few of the symptoms include: digestive troubles, pores and skin troubles, dandruff, infertility, rashes, having a foggy mind, migraines, depression, anxiety, irritability and neurological problems.

Of course, not all people with those signs and symptoms can have a gluten hypersensitive reaction — there are lots of other viable reasons for every. Suffering from one the signs ought to indicate that you can have a gluten allergic reaction and should have some testing carried out, or that you must communicate your physician. Not everyone with a gluten-associated difficulty suffers from digestive problems, however sufficient human beings do have this issue to make it primary on our listing.

To summarize the differences, gluten sensitivity is different from gluten intolerance because the symptoms (headaches, body weakness, lethargy, pains, diarrhea, abdominal pain)  in gluten sensitivity are far less pronounced than the symptoms in gluten intolerance. Thus, due to the length and severity of the symptoms, we can know whether it is gluten intolerance or gluten sensitivity.


You might have a gluten allergy – what now?

First, you should see your health practitioner to speak approximately your signs and circle of relative history (celiac disease is genetic). Your health practitioner might also advocate you be tested for celiac sickness, and to do that, you’ll need to preserve ingesting gluten until all signs are not enhanced.

Diet control seems to be the best remedy for gluten intolerance and sensitivity. Thus, a diet-free gluten is the best treatment so far. However, further studies and advancement in medicine can bring new solutions to light. Thе lists bеlоw аrе оnlу а small sampling оf what саn bе оn еасh list, fоr а complete list оf products, consult уоur doctor, pharmacist, оr consult а nutritionist.

  • Bread аnd Bread Roll
  • Rye Bread, Pumpernickel
  • Yorkshire Pudding
  • Pretzels
  • Cakes
  • Muffins
  • Pastry оr Pie Crust
  • Biscuits оr Cookies
  • Crisp Breads
  • Bulgur Wheat
  • Durham
  • Couscous
  • Semolina
  • Scones
  • Anуthіng іn Breadcrumbs
  • All Bran
  • Sponge Puddings
  • Bread-crumbed Ham
  • Barley water drinks
  • Malted Drinks
  • Muesli

Thеrе аrе аlѕо products that соntаіn wheat оr flour but аrе аvаіlаblе іn а non-gluten variety, bе ѕurе tо check the label аnd ingredient list. Products wіth non-gluten alternatives саn include:

  • Stuffing’s
  • Pancakes
  • Pasta – Macaroni, Spaghetti, Etc…
  • Crumble toppings
  • Pizza
  • Sоmе Breakfast Cereals

It іѕ аlѕо vitally important tо knоw what оthеr аvаіlаblе products оftеn dо include wheat, оr wheat products соntаіning gluten аѕ еіthеr аn ingredient the creation of, оr uѕеd аѕ а filler. Thеѕе саn include:

  • Sausages
  • Luncheon Meat (filler)
  • Blue Cheeses (can bе mаdе wіth bread)
  • Gravy Powders аnd Stock cubes, ѕuсh аѕ OXO
  • Matzo Flour/Meal
  • Shredded Suet іn packs (flour саn bе uѕеd tо kеер the strands separate)
  • Seitan (does nоt соntаіn Gluten, іt іѕ Gluten)
  • Hydrolyzed Vegetable Protein
  • Baked Beans (Gluten саn bе іn the sauce)
  • Farina
  • Meat аnd Fish Pastes
  • Pates аnd Imitation Crab Meat
  • Self-Basting Turkeys
  • Sauces – thickened wіth Flour
  • Communion wafers
  • Soups (Roux based: mаdе wіth flour)
  • Mustard – Dry mustard powder hаѕ Gluten
  • Instant Coffee (filler)
  • Brown Rice Syrup
  • Cheap Brands оf chocolate
  • Sоmе Potato chips (read ingredients carefully)
  • Soy sauce (Tamari іѕ ok)
  • Drinking Chocolate
  • Licorice
  • Chutneys аnd Pickles
  • Salad Dressing
  • Curry Powder аnd оthеr spices
  • White Pepper
  • Malt Vinegar
  • Supplements
  • Sоmе Toothpaste
  • Sоmе Lipsticks
  • Sоmе medicine оr pharmaceutical products.

Wіth ѕuсh аn extensive list оf items оr products tо avoid, іt іѕ understandable tо wоndеr what іѕ safe tо eat, оr prepare foods with. Luckily, the list оf safe items іѕ јuѕt аѕ long, examples include the fоllоwіng Gluten free food products;

Vegetables ѕuсh as:

  • Artichokes
  • Asparagus
  • Beans
  • Broccoli
  • Carrots
  • Celery
  • Corn
  • Cucumber
  • Garlic
  • Kale
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peas
  • Peppers
  • Potatoes
  • Radish
  • Spinach
  • Sweet Potatoes
  • Turnips


  • Apples
  • Bananas
  • Blueberries
  • Cranberries
  • Dates
  • Figs
  • Grapes
  • Kiwis
  • Lemons
  • Limes
  • Oranges
  • Passion Fruits
  • Plums
  • Raspberries
  • Strawberries
  • Tangerines
  • Watermelons

Meat аnd Poultry products аrе оftеn okay

  • Beef
  • Buffalo
  • Chicken
  • Duck
  • Lamb
  • Pork
  • Turkey
  • Veal
  • Venison

Dairy Products

  • Butter (check tо verify nо gluten-containing products wеrе used)
  • Cheese (except blue cheese)
  • Eggs
  • Milk
  • Yogurt (unflavored, plain

Evеn ѕоmе оthеr grains аrе safe:

  • Almond Flour
  • Bean Flour
  • Brown Rice
  • Buckwheat
  • Corn Flour
  • Corn Starch
  • Dal
  • Flaxseed
  • Millet
  • Pea Flour
  • Potato Flour
  • Rice
  • Soy Flour

Also, оthеr safe items are:

  • Eggs
  • Fish аnd Shellfish
  • Honey
  • Jams
  • Rice cakes аnd rice crackers
  • Tofu (made frоm Soybeans)
  • Yeast
  • Vegetable Oils

Sоmе drinks уоu саn hаvе are:

  • Champagne
  • Fresh Ground Coffee
  • Fruit Juice
  • Milk
  • Soda’s
  • Vodka
  • Tea
  • Wine аnd wine coolers

Remember:  Always consult уоur doctor, pharmacist, оr consult а nutritionist before making changes to your diet

Gluten Free Nutrition Therapy

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Gluten-free Nutrition Therapy

Nearly 8% of the U.S population is affected by three clinically diagnosed gluten sensitivity diseases. Most commonly occurring disease is celiac disease also called as sprue or gluten-sensitive enteropathy and usually occurs in response to eating gluten, which is a protein found to be present in rye, barley and wheat. Its symptoms include anaemia, mouth ulcers, headaches, fatigue, joint pain, acid reflux or heart burn, and osteoporosis.

Avoiding foods containing the gluten protein is an important step towards improving your gluten intolerance or Celiac disease. It will help in reducing your symptoms, and also in healing your damaged small intestine, as well as, preventing you from any further damage.

Medical Nutrition therapy

To make sure for the test results to be accurate, it is essential for you to not to begin eating a gluten-free diet until appropriately diagnosed.

If you are suffering from gluten intolerance or Celiac disease, your assessment of nutrition deficiencies needs to be done before initiating supplementation. In case you are newly diagnosed with celiac disease, blood serum levels of ferritin, 25-OH vitamin D, red blood cell folate, other fat-soluble vitamins like A, E and K and minerals need to be assessed. If you have more severe symptoms such as diarrhea, mal-absorption, weight loss or symptoms of nutrition deficiencies (such as night blindness, neuropathy and prolonged prothrombin), it’s important for your physician to assess you while the symptoms are actively present.

Why there’s a need to always eat a gluten-free diet?

In the event you are diagnosed with Celiac Disease or gluten intolerance or wheat allergies, a gluten-free diet is the only way to manage your nutrition. Those with Celiac disease must stop eating gluten-containing wheat, rye and barley. This will help you in lowering your symptoms associated with the disease because consuming even a minute amount of gluten can significantly damage your health.

Repeated attacks can cause the small intestine to lose its capacity of absorbing vital nutrients thus leading to nutrient deficiencies (such as that of iron and calcium) and nutrient deficiency diseases (e.g. anaemia and osteoporosis). This can also lead to various other disorders associated with your immunity, fertility and your nervous system.

Another reason is to control dermatitis herpetiformis (DH), resulting from gluten intolerance, which is a disorder that triggers your immune system to cause skin diseases rather than disorders associated with the small intestine. Most common clinical sign associated with this disease is symmetrical rashes which if happen to occur on your one elbow, then it will most likely be appearing on your other elbow.

You should eat a gluten-free diet to stave off stomach distention, bloating, constipation or irritable bowel symptoms. In this way, you can better be able to manage your Celiac disease.

How to pick out proper gluten-free foods to eat and how to know if a food product has gluten in it?

When it comes to following a gluten-free diet, it can sometimes become challenging for you! If you are to pick out gluten-free foods for consumption then you should take your possible nutrition deficiencies in consideration or you can have your serum levels checked for essential nutrients prior to selection of gluten-free foods.

So, the question arises about what should you eat to prevent or alleviate the symptoms associated with the Celiac disease?  The easiest answer to this is that all forms of gluten-containing flour used to make bread, tortillas, pasta and pizza, and even some forms of oatmeal.

When you go shopping, you need to take into consideration the food labels of the food products such as canned, processed and frozen food products. Carefully, read the ingredients label in order to check for the presence of gluten. Pick out only those which are approved as “gluten-free” by FDA. These foods must have less than 20 ppm, which is considered the optimal limit for gluten intolerant’s.

Some forms of oats also contain a small amount of gluten in them due to cross-contamination. Some people may not be able to tolerate even minute amounts depending upon the severity of their condition. However, in the case of severe disorders, it should be avoided all together.

If you plan to dine out, you must ask the waiters and chefs regarding the preparation of your dish, as well as, the ingredients that are added to the food. You can also try gluten-free menus offered by most of the restaurants. In case of attending a social gathering at someone’s home, you must ask about a gluten-free menu to the one hosting the meal. Listed below are some of the important food items that you should include and avoid.

Gluten-free foods to be included are listed below:

  • Grains and flours such as arrowroot, bean flours (such as garbanzo beans), Amaranth, buckwheat, rice, sorghum, millet, quinoa and tapioca etc.
  • Starches such as from sweet potatoes, plain potatoes and yams, gluten-free pasta, corn tortillas, 100% buckwheat soba noodles, hominy, rice noodles and turnips etc.
  • Snacks such as rice wafers, potato chips, other gluten-free crackers and plain corn chips.
  • Any plain or unflavored milk and yogurt.
  • All forms of cheese, eggs, untreated meat like fish, poultry and fish canned in brine.
  • Plain and frozen beans and legumes.
  • Soy products, nuts and nut butter etc.
  • Any fresh or canned fruits and vegetables.
  • Gluten-free jams, seasonings, flavors and condiments.
  • Make food your friend

Gluten-containing foods to be avoided are listed below:

  • Wheat (bulgur, farina, durum, semolina, Graham, wheat germ and triticale), barley, low gluten flour, oats and rye. Bear in mind, “wheat-free” does not refer to “gluten-free”.
  • Cereals containing wheat, barley and rye etc.
  • Battered or deep-fried French fries especially if prepared using the same oil that was used to fry pasta, noodles or wheat starches etc.
  • Gluten-free crackers and crisps or pretzels made from any of the before-mentioned gluten-containing flours.
  • The crunchy mix added on your Yogurt or malted milk.
  • Nut butter with gluten-containing ingredients.

 Sample gluten-free meal plan

  • Gluten-free waffles
  • Maple syrup and blueberries
  • Orange juice
  • Low-fat fruit yogurt
  • Grilled fish with sauté veggies
  • Water mixed with lemon juice
  • Rice cake
  • Gluten-free pasta with sausage and pesto


A gluten-free diet can be considered by everyone but must be considered for those who have a need to be gluten free. To avoid nutrient deficiencies and further complications associated with the disease, please learn to pick out proper gluten free foods for your diet. Understand the label and choose what works for you. There are many choices for you these days so put together a tasty meal plan and live better.